Shoulders
Tuck planche
A fundamental isometric hold that bridges the gap between basic calisthenics and elite upper-body pressing strength.
How to perform.
Follow the sequence — setup is half the lift.
Place your hands on the floor or parallettes slightly wider than shoulder-width with fingers pointed forward or slightly outward.
Lock your elbows completely and rotate your pits forward to engage the biceps and stabilizing muscles of the shoulder.
Lean your torso forward so your shoulders move past your wrists while maintaining an active protraction of the shoulder blades.
Tuck your knees tightly toward your chest and engage your core to lift your feet off the ground.
Maintain a flat or slightly rounded upper back while keeping your hips level with your shoulders.
Hold the position for the desired duration while breathing steadily and maintaining maximum tension throughout the arms.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows to compensate for a lack of shoulder strength.
- Allowing the shoulder blades to retract or sag toward the floor.
- Looking straight down instead of slightly forward, which can disrupt spinal alignment.
- Failing to lean far enough forward to create the necessary center of gravity.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.